A Modern Dopamine Crisis

The Dopamine Paradox: Redefining Balance in a Stimulation-Filled World

It was a rainy Saturday morning when I stumbled upon an episode of The Diary of a CEO podcast featuring Dr. Anna Lembke. Her calm, authoritative voice drew me in immediately. As a Stanford psychiatrist and expert in addiction medicine, Dr. Lembke’s insights into dopamine—the brain’s reward chemical—unveiled an invisible yet powerful force shaping our daily lives. She described how dopamine drives our pursuit of pleasure, our avoidance of pain, and our very sense of motivation. By the time the episode ended, I felt a mixture of fascination and unease.

Dr. Lembke’s diagnosis of a modern dopamine crisis resonated deeply with me. I’ve known for a long time that our brains, designed for survival in a world of scarcity, now find themselves drowning in an ocean of overstimulation. From social media to streaming platforms, and even to the allure of junk food, we’re inundated with quick dopamine hits that leave us restless and unsatisfied. But as I sat in admiration of her ability to illuminate the problem, I noticed some questions I couldn’t quite answer at the time and wanted to explore additional aspects of her proposed solution: dopamine fasting.

This article is not a critique of Dr. Lembke’s work—far from it. Her observations are both astute and essential. However, in her effort to reach a broad audience, I wonder if some nuance has been lost in the conversation about dopamine.

Fasting from Overstimulation

Fasting from overstimulation is undoubtedly valuable. I personally engage in intermittent fasting daily and a three-day fast each month. I fast from TV and other things regularly. I think that it is immensely helpful. Logically, I find that this discipline extends naturally to other kinds of fasting, including dopamine fasting. The thing to remember, I think, is that for most of us, this will undoubtedly be hard—at first. But this difficulty is precisely why it’s so impactful. One of my favorite presidential quotes from John F. Kennedy captures this sentiment: “We choose to [do these] things, not because they are easy, but because they are hard.”

Fasting, whether it’s physical, mental, or emotional, is a process that demands embracing the challenge as a way to build capacity, resilience, and growth.

But after the podcast, I found myself pondering whether there were ways to complement her thesis that could work in tandem to build resilience and maintain healthy dopamine levels—ways that embrace sustainable, pleasurable habits rather than focusing primarily on deprivation. (This may not have been exactly what she said or meant to convey, but it was the takeaway I personally gathered, and after speaking with a few others who listened, this seemed to be the general consensus.)

A Modern Dopamine Crisis

One particularly illuminating study on dopamine and stress involved rats exposed to unpredictable stressors, such as sudden shocks or erratic food availability. The findings showed that these rats developed a hypersensitivity to stress and an avoidance of pleasurable or novel activities. This research demonstrates how chronic exposure to pain or discomfort rewires the brain’s dopamine system, driving behaviors aimed at avoiding pain rather than seeking healthy pleasure. For humans, this means unresolved stress or trauma can create a similar cycle of avoidance, leading to reliance on quick dopamine fixes—like social media or sugary snacks—to escape discomfort.

This underscores the importance of addressing pain directly rather than medicating it with short-term pleasure. Practices like EFT (Emotional Freedom Techniques) can play a vital role here, helping individuals process and release the emotional pain that perpetuates these cycles.

Dr. Lembke began the podcast with a strikingly personal anecdote: her own struggle with addiction. It wasn’t drugs or alcohol, but romance novels. She described sneaking reads between patient appointments, ignoring social conversations to finish chapters, and experiencing the hollow crash of regret afterward. Her story felt so relatable, not because I’ve been addicted to romance novels, but because it mirrored the behaviors so many of us exhibit today—mindless scrolling on TikTok, binge-watching Netflix, or indulging in endless online shopping.

Her point was clear: dopamine overload is not just about hard drugs or alcohol. It’s about anything that hijacks our brain’s reward system, keeping us on a treadmill of pursuit without true satisfaction. This problem is backed by a ton of science. For instance, Dr. Nora Volkow’s pioneering brain imaging studies have shown how chronic overstimulation depletes dopamine receptors. The brain, trying to maintain homeostasis, reduces its sensitivity to dopamine—leading to the phenomenon where we need more of our “fix” just to feel normal.

This dopamine-driven cycle has real-world consequences. Dr. Lembke highlighted alarming statistics: depression and anxiety have surged globally, particularly in wealthier nations where abundance paradoxically leaves many feeling empty. “We’re medicating our pain with pleasure,” she said, “and it’s making us worse.”

The Standard Cure: Is Deprivation the Answer?

Dr. Lembke’s proposed solution—dopamine fasting—is simple in theory but challenging in practice. She advocates for abstaining from high-stimulation activities, such as social media, sugary foods, or even compulsive exercise, to reset the brain’s reward system. Stories of her patients who quit their “dopamine crutches” are inspiring: the social media addict who felt renewed focus after a month offline or the sugar addict who rediscovered the natural sweetness of fruit.

While I see the merit in this approach, I couldn’t help but question its feasibility for the person who doesn’t currently have a practice of applying discipline. Long-term abstinence can feel rigid and unsustainable, especially for those already struggling with stress or mental health challenges. More importantly, her emphasis on the pleasure-pain balance—the idea that every high must be followed by a compensatory low—felt overly deterministic. It assumes that pleasure and pain exist in a strict one-to-one ratio. But is that really the case? (While not an exact summary of her words—and she frequently provided caveats—this was the impression I personally gathered, and others I spoke to seemed to share a similar interpretation.)

The Nuance of “Optimal” vs. “Average”

This is where my reflections were mirrored by another podcast featuring Dr. Vonda Wright, an expert in aging and peak performance. I found it ironic that I didn’t have to look far—within the same podcast series, just a different episode—to find a highly qualified professional expressing one of my central questions: Why do we base what is possible on what is average? Dr. Lembke’s discussions of dopamine studies, while valid and insightful, often focused on average to dysfunctional behaviors. My question was, what about individuals with good habits, like those who meditate or tap regularly?

Dr. Wright challenged conventional wisdom about aging by highlighting how much of the science we rely on is based on averages rather than the potential of optimal practices. For example, while most people lose muscle mass with age, those who engage in consistent resistance training can maintain or even increase muscle mass well into their 70s. This disparity between average outcomes and optimal possibilities isn’t just a fitness insight—it’s a paradigm shift. If we’re setting goals or seeking solutions, shouldn’t we aim for what’s possible rather than limiting ourselves to what’s merely common? In this context, I began to consider how we might expand Dr. Lembke’s framework to include practices that empower individuals to thrive, not just reset.

The Role of Good Dopamine

Dr. Lembke’s observation that “we’re medicating our pain with pleasure, and it’s making us worse” reveals a crucial insight: the cycles of pleasure and pain are often driven by unprocessed emotional wounds. Every dopamine spike serves as a temporary escape from discomfort, yet the underlying pain remains. EFT, a practice designed to address emotional and physical distress, offers a powerful way to break this cycle. By tapping on specific acupressure points while acknowledging the emotional pain, individuals can reduce the intensity of negative feelings and foster a sense of calm and balance.

Imagine someone struggling with stress from work. Rather than turning to social media for a quick dopamine hit, they could use EFT to address the anxiety head-on. By neutralizing the emotional charge, they might find themselves less inclined to seek artificial rewards and more able to engage in activities that genuinely nourish them—like spending time with loved ones or exercising.

Dawson Church, a renowned advocate of EFT (Emotional Freedom Techniques) and meditation, offers an alternative perspective on dopamine regulation. He argues that rather than avoiding pleasure altogether, we should focus on cultivating “good dopamine” through practices that enhance both our mental and physical well-being. For example:

• Meditation: Studies show that meditation can increase dopamine levels by up to 65%, fostering a sense of calm and focus without the peaks and troughs of artificial highs.
• Exercise: Regular physical activity provides steady dopamine releases and improves overall mood and energy.
• Social Connection: Authentic relationships offer a natural, sustainable source of pleasure that nourishes rather than depletes.

These practices align with what I’ve observed in my own life. As a long-time meditator and EFT practitioner, I’ve experienced firsthand how these tools can transform not just how we feel but how we navigate life’s inevitable challenges. They provide a scaffolding that makes it easier to build resilience and adopt healthier habits over time.

Real Stories, Real Solutions

To illustrate this, let me share a few contrasting stories:

1. The Extreme Dopamine Fast: A Silicon Valley executive documented his month-long experiment with extreme dopamine fasting. He cut out all digital interactions, sugar, caffeine, and even music. While he reported feeling clearer by the end, his routine felt rigid and unsustainable, leaving him socially isolated and drained.
2. The Balanced Approach: In contrast, a friend of mine who practices daily mindfulness has found a sustainable rhythm. She starts her mornings with 30 minutes of meditation and follows it with a walk in the park. Her routine doesn’t require deprivation but instead focuses on intentional, nourishing habits. She describes her days as “balanced and energized.”
3. The Reddit Experiment: A Reddit user chronicled his two-week dopamine detox, avoiding video games and endless YouTube binges. Instead, he filled his time with cooking, reading, and daily walks. His conclusion? The detox itself wasn’t the magic. What mattered was building habits that felt meaningful and sustainable.

A More Nuanced Approach

Taking steps outside of our comfort zone often triggers emotional resistance. Whether it’s starting a new fitness routine, pursuing a professional goal, or learning a challenging skill, many of us face a wave of self-doubt, fear, or even shame. For some, like Alex Hormozi or my father-in-law, willpower alone seems to overcome these barriers. But for most people, these feelings are overwhelming, keeping them stuck in avoidance patterns.

This is where EFT can act as a bridge. By tapping through the emotional resistance, individuals can reframe their discomfort and take action without the paralyzing grip of negative feelings. For example, someone who feels overwhelmed by the thought of public speaking might use EFT to calm their anxiety and approach the task with greater confidence. This process not only enables them to pursue growth but also reinforces sustainable dopamine regulation by associating success with intrinsic motivation rather than external rewards.

Rather than focusing solely on deprivation, I believe the optimal path forward involves combining Dr. Lembke’s insights with practices that promote sustainable dopamine regulation. Here’s what that might look like:

1. Sustainable Dopamine Management

The goal isn’t to avoid pleasure entirely but to regulate how we experience it. Some strategies include:

• Morning Meditation: Start the day with 10–30 minutes of mindfulness to set a balanced tone.
• Mindful Exercise: Engage in activities like yoga, running, or weightlifting that provide steady dopamine boosts.
• Intentional Social Time: Prioritize quality interactions over passive scrolling through social media.

2. Practical Daily Rituals

Practical strategies can help individuals ease into dopamine regulation without overwhelming themselves. For instance:

• Begin with Small Dopamine Breaks: Start with short, manageable intervals of abstinence from high-stimulation activities, such as avoiding screens during meals or limiting social media use to 30 minutes per day.
• Incorporate EFT for Cravings and Anxiety: Use specific EFT tapping scripts to address urges for immediate gratification or to calm the nervous system during periods of abstinence.
• Gradual Introduction of Low-Dopamine Activities: Engage in activities like gardening, walking in nature, or creative hobbies that provide slow, steady dopamine boosts while reducing overstimulation.

These rituals serve as scaffolding, helping individuals build resilience over time rather than relying on sheer willpower to maintain changes.

Small, intentional changes can make a big difference. For example:

• Sunlight Exposure: Spend 10–20 minutes outside in the morning to regulate circadian rhythms and dopamine production.
• Gratitude Journaling: Write down three things you’re grateful for each day to shift your mindset toward positivity.
• Digital Boundaries: Set specific times for using technology to avoid falling into endless scrolling sessions.

3. Embrace Discomfort as a Teacher

While I believe deprivation isn’t the only answer, there is value in embracing discomfort. Periodic fasting—whether it’s from food, screens, or other habits—can help us reset and appreciate life’s simpler pleasures. The key is to balance this with practices that actively build joy and resilience.

Conclusion: Beyond the Teeter-Totter

Dr. Anna Lembke’s work shines a vital light on the dopamine challenges of our time. Her insights into the pleasure-pain balance and the risks of overstimulation are essential for understanding modern addiction and motivation. But while her call for dopamine fasting has its place, I believe we can expand on her framework.

By combining her diagnosis with practices that promote good dopamine, we can go beyond average outcomes to achieve optimal well-being. The path forward isn’t about rejecting pleasure or accepting suffering as inevitable. It’s about choosing our sources of joy wisely, building habits that nourish rather than deplete us, and creating a life that’s balanced, fulfilling, and sustainable.

In the end, we’re not just managing dopamine—we’re cultivating a richer, more intentional experience of life.